Vanhu vazhinji vanofunga kuti vanofanira kunge vachive nekufamba kwechirwere zuva rega rega kuti vasadzivirirwa, asi chokwadi ndechekuti nguva inowanzogara yakasiyana-siyana kubva kumunhu kusvika kune munhu, kubva pane dzimwe nguva pazuva kusvika katatu pavhiki. Kuvharwa kunotsanangurwa sekupfuura zvakaoma, shato rakaoma kana kuva nemaminetsi mashoma matatu evhiki.
Chimwe chezvinyunyuta zvinowanzovhiringidza kuUnited States, kuvimbiswa kunobata vanhu vakawanda pane imwe nguva muupenyu hwavo.
Vamwe vanhu vanowanikwa kwenguva pfupi yekudzivirirwa, kunokonzerwa nekuchinja kwenguva pfupi mukudya, kufamba, kushungurudzika, kana kuvhiyiwa, nepo vamwe vane kuvharwa kwenguva refu (vachiramba kwevhiki dzinoverengeka kwenguva refu). Kana iwe uine chigumbuso chisingagumi, iwe unogona kunge uchiziva kuti chinogona kuchinja sei hupenyu hwehupenyu hwako.
Kunyange kuvhiringidzika kunogona kukanganisa chero munhu upi zvake, zvinowanzoonekwa kune vakadzi uye kune vanhu vanopfuura makore 65. Zvinowanzoitika pakuitika pamuviri kana mushure mokuberekwa, uye zvinogona kuva mugumisiro wemamiriro ezvinhu epasi kana kuti migumisiro yechirwere yemishonga (yakadai seopioid marwadzo anorwadza).
Zvokudzivirira Kwemazuva Akasikwa
Tsvakurudzo dzinoverengeka dzinoratidza kuti zvimwe zvekudya uye mishonga zvinogona kupa zvimwe zvinobatsira:
1) High-Fiber
Zvokudya zvakaderera mu fiber zvinogona kuita basa mukuvhara. Izvo zvisina kufanira, izvo zvinopinda mumuviri zvinenge zvisingashanduki, zvinopa zvigaro zvakawanda uye kugadzirwa kwakanyorova, zvichiita kuti zvive nyore kupfuura. Zvokudya izvo zvakakwirira mu-insoluble fiber zvinosanganisira mbeu yose, michero, nemiriwo.
Edzai bhanhire, risi tsvuku, kana chingwa chakazara chezviyo.
Simba reSubha rinoputika mumvura uye rinogadzira gel-soro inenge mumatumbo. Zvinyorwa uye maonde zvinogona kuwedzerwa kuchingwa chamangwanani kana kudyiwa senyoka.
Imwe nzira ndeyokusasa imwe teaspoon yevhu pasi pekudya pane chero kudya. Inogona kuwanika mumapakitiji pachitoro chezvokudya kana zvimwe zvekudya.
Vane unhu hwakanaka, nutty.
Fiber supplementary inowanikwawo, inonyanyozivikanwa kuva psyllium inowedzera zvakadai seMetamucil. Guar gum uye acacia fiber zvakakurumbira zvakare. Kuwedzera fiber kudya kwako zvishoma nezvishoma kunogona kubatsira kudzivisa kuputika uye gas. Uyewo, iva nechokwadi chokuti unwe mvura yakakwana kunze kwekuti fiber inogona kunge yakasvibiswa uye inokurudzira.
2) Kuita muviri
Zvinonyanya kukosha kuenderera mberi kwemuviri, kuita muviri kunokurudzira kuvhara kwemuviri wematumbo, kukurumidza kufamba kwezvigaro. Chirwere chemazuva ose, chinogona kusanganisira kufamba kwemazuva ose, yoga, kana kushambira, kunogona kubatsira chirwere chekudya.
Kudzidzira muviri kunobatsirawo kutarisana nekushungurudzika, izvo zvinogona kuvandudza kupera kwako.
3) Zvakakwana Zvirwere Zvinyorwa
Kuita kuti uve nechokwadi chekunwa mvura yakakwana yakadai semvura inogona kubatsira vamwe vanhu vane kuvimbiswa. Zviratidzo zvinogadzirisa kufamba kwemafupa uye zviri nyore kudarika. Vanhu vazhinji vane hutano vanogona kusangana neavo hydration izvo zvinodiwa kubva kumitambo yekudhakwa yakakwana (yakadai sokunwa doro pavanodya) uye nokurega nyota kuva mutungamiri wavo. Kana iwe uine hydrated zvakakwana, kunwa mvura yakawedzerwa hakugoni kubatsira kubvisa kuvimbiswa kwako.
Hatisi kungotora mvura kubva mumvura. Kafi, tei, jisi, michero, miriwo, mvura inoshandiswa mumapapiro, uye zvimwe zvekudya nezvimwe zvinwiwa zvose zvinotarisa kune zvaunodya zuva rega rega.
4) Mapurobioti
Zvirongwa zveprobiotics, zvakadai saSaccharomyces boulardii, Bifidobacterium longum, Lactobacillus rhamnosus, uye Lactobacillus acidophilus, zvinorarama zvipenyu zvisikwa zvipenyu zvinowanikwa zviri muchirwere chekudya. Dzimwe nzira dzavanofungidzirwa kuti dzinokurudzira hutano dzinosanganisira kuderedza kukura kwebhakitiriya inogona kukuvadza, kuvandudza zvirwere zvekudzivirira muviri, kuwedzera chidziviriro chekuchengetedza chekudya, uye kubatsira kubereka vitamin K.
Humwe humwe hupupuriro hwepakutanga hunotiratidza kuti maantibioti anowedzera zvinogona kuvandudza kuvimbiswa. Chimwe chidzidzo, somuenzaniso, wakatarisa zvinoitwa neprobiotic soro ine chine bhakitiriya inobatsira inonzi Lactobacillus casei Shirota (65 mamiriyoni pazuva) kana kuti placebo kune vanhu vane musungo wekusingaperi.
Chirwere chinonzi probiotic chinokonzera kukura kwakanyanya mukuoma kwekuvharwa uye kugadzikana kwechigaro.
Chimwe chidzidzo chakaongorora kubudirira kweimwe hutachiona hwemaitiro emishonga ekudzivirirwa muvana uye haana kuwana mhinduro. Vana makumi masere navana vana pakati pemakore maviri nemakore gumi nematanhatu nekudzikwa kwakatora lactulose (axative) pamwe neprobiotic supplement ine lactobacillus GG kana lactulose chete. Mushure memasvondo gumi nemaviri ne24, lactobacillus yakanga isiri yakakosha kupfuura lactulose chete pakurapa kuvimbiswa.
5) Mazano anokonzera
Mishonga yakawanda yemishonga uye "diet's teas" inokonzera kukura, kana kuti anthranoid laxatives. Zvinosanganisira miti yakadai se:
- Cascara sagrada
- Rhubarb
- Aloe
- Senna
- Senna Tea
- Buckthorn
Mamwe emiriwo aya, akadai sesena, anogamuchirwa se-over-the-treatments for constipation. Kunyange zvazvo vachifanirwa kuva nemishonga kwenguva pfupi, chaizvoizvo, vanhu vanogona kuvimba navo uye vashandise kwemavhiki, mwedzi, kana kunyange makore panguva imwe kuitira kuti vave nekufamba kwechirwere chenguva dzose.
Zvakakosha kutaura nemutungamiri wako wekutarisira usati watora, uye haafaniri kushandiswa kwenguva refu kupfuura vhiki kunze kwekutungamirirwa kweutano. Kushandiswa kwenguva refu kunogona kuita kuti matumbo arasikirwa nekwanisi yekufamba ari oga, uye ave achibatana nehutachiona hwekugara, chiropa chekuvadza, potasium kuparara kunotungamirira kumusana kushaya simba, kushushikana kwemwoyo, uye zvinetso zvepfungwa kana chiropa. Pakavewo nharo pamusoro pekuchengetedzwa kwenguva refu yekushandiswa kweSenna uye basa rayo mukwereti yekodha.
6) Biofeedback
Biofeedback therapy inogona kubatsira vanhu vane kuvhiringidzika kunokonzerwa nekuputika kwepasi peplavic, mamiriro ayo maitiro emapururu ari pasi pepurasitiki asingashande zvakanaka. Izvo zvinoitika semigumisiro yemamiriro ezvinhu akadai sekuwedzerwa, kuwedzera prostate, kana mushure mekuberekwa.
Biofeedback therapists dzinodzidzisa nzira yekuvandudza mishonga inoshandiswa kwe defecation (anorectum uye pelvic pasi musumbu).
Kunyange zvazvo biofeedback ichangobva kuongororwa sekurapa kwechirudzi ichi chekudzivirira zvishoma munguva pfupi, zvibereko zviri kuvimbisa. Somuenzaniso, kumwe kuongorora kwakaenzanisa biofeedback (imwe sangano pavhiki kwevhiki shanu) kune mishonga (polyethylene glycol 14,6 kusvika ku 29,2 gm pazuva) pamwe nekudzidziswa kune vanhu vane chirwere chisingaperi chisingagumi chevhu . Vose vatori vechikamu vakanga vamboedza fiber kuwedzera pamwe neememas kana suppositories asi havana kupindura.
Mushure memwedzi mitanhatu, zvidzidzo zvebiofeedback zvaive zvakakosha kudarika zvinodhaka, uye 43 kubva ku 54 (80 muzana) vevarwere ve biofeedback vanopesana ne12 kubva kune makumi mashanu (55 muzana) vakarovedzwa-vane varwere vanotaura nezvekuvandudza kukuru. Kubatsira kwakaratidzwa kunotora kwemakore maviri.
7) Acupressure
Acupressure ndiyo tsika yekurapa tsika inosanganisira kushandiswa kwemunwe kumanikidzwa kune mamwe maitiro ekugadzirisa muviri.
Chimwe chinhu chinowanzokurudzirwa nevashandi vekudzivirira kwekudzivirira ndeche "Makumbo Makuru 4". Kunyange zvazvo isina kumbobvunzwa nokuda kwekumbirwa, iyo mishonga yemusha iri nyore iyo inogona kushanda kune vamwe vanhu. Pfungwa yacho iri panzvimbo yakakwirira yemisungo pakati pechigunwe uye murindi wepakati pavanoswededzwa pamwe chete. Chenjerera: iyi pfungwa inowanzodzivirirwa panguva yekuzvitakura.
Nomuromo wako wegunwe kana wepakati pamakona 90-degree paganda, shandisa zvishoma nezvishoma kuwedzera simba. Tora maminitsi matatu. Icho chinetso hachifaniri kuva chinorwadza kana kusanzwisisika.
The Takeaway
kana iwe uchinzwa chido chekufamba-famba, usarega kubvisa. Kana iwe ukanyatsomira apo kudiwa kwekufamba kwechirwere kunowedzera, mvura inowedzera inodonha kubva pachigaro uye zvakaoma kuti ive nechisimba chekufamba.
Kune mishonga yakawanda yakataurwa kuti ibatsire nekudzivirirwa, asi zvakakosha kutaura nemutano wako wehutano usati washandisa chero mhinduro kuti uve nechokwadi chokuti zvakakunakira iwe.
Sources:
Banaszkiewicz A, Szajewska H. Kusagadzikana kwaLactobacillus GG sechirevo chekuita lactulose pakuchengetedzwa kwekudzivirirwa kuvana: chiitiko chepamusoro-bofu, chinonzi placebo-chengetedzwa nemaitiro. J Pediatr. 146.3 (2005): 364-369.
Chiarioni G, Whitehead WE, Pezza V, Morelli A, Bassotti G. Biofeedback iri nani pane zvinokonzera mishonga inowanzoita kubhururuka nekuda kwedyssynergia. Gastroenterology. 130.3 (2006): 657-664.
Koebnick C, Wagner I, Leitzmann P, Stern U, Zunft HJ. Probiotic bhokisi rine Lactobacillus casei Shirota inovandudza zviratidzo zvepamuviri kune varwere vane chirwere chisingaperi. Can J Gastroenterol. 17.11 (2003): 655-659.
Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M. Association pakati pekudya fiber, mvura uye magnesium kudya uye kushandiswa kwemaitiro pakati pevakadzi vechiJapan vechidiki. Eur J Clin Nutriti. 2006 Dec 6.
Stessman M. Biofeedback: basa rayo pakurapa kwekugara kwenguva refu. Gastroenterol Nurs. 26.6 (2003): 251-260.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka , mamiriro ezvinhu kana zvinetso zvakashata . Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.